Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Running	21	18:42:20	138.76	(8:05)	223.32	(5:02)	2654
Forest Orienteering	4	4:09:34	19.6	(12:44)	31.55	(7:55)	626	49 /	60c	81%
Sprint Orienteering	2	36:49	5.14	(7:09)	8.28	(4:27)	94
Map Reading	1	30:00
Core	2	30:00
Stretching	1	15:00
Total	22	24:43:43	163.51		263.15		3374	49 /	60c	81%
[1-5]	22	23:07:13

1:58

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Sunday Mar 31, 2019 #

11 AM

Running warm up/down 34:24 [2] 4.15 km (8:17 / km) +31m 7:59 / km

Sprint Orienteering (MRU) 18:19 [4] 4.18 km (4:23 / km) +28m 4:14 / km

Saturday Mar 30, 2019 #

1 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +46m 6:12 / km

Jogging to start and back.

Forest Orienteering long 1:38:03 [3] ***** 10.89 km (9:00 / km) +246m 8:05 / km
spiked:30/36c

Ran about 6 legs badly, and then at the end lost contact and cut the course short because it was taking too long. I really need to work on my bearings. They are not at all straight enough, and I get pushed around by the green in our forests way too much.

Its also because Im looking for better routes through the forest but then im not sure where my line is. Some of the deviations are very large and just sloppy. One other thing I noticed are that most of my bearings are off to the left, so either the north lines need fixed a little, or I need to be more consious of not getting pushed left.

C • Saturday's training 1

Friday Mar 29, 2019 #

Forest Orienteering (Bow Valley) 1:22:00 [3] 10.3 km (7:58 / km) +240m 7:08 / km
spiked:10/14c

Trail compass training.

Had a bad compass on 1, 3, and 5. Reaally got pushed around by the forest, (not used to bashing through it yet).

Otherwise pretty good legs, happy with the rest of them. Cut the other course short because it was getting pretty cold.

Thursday Mar 28, 2019 #

4 PM

Running warm up/down 25:00 [3] 4.35 km (5:45 / km) +54m 5:25 / km

Jogging to and from Confederation park.

Running intervals 50:00 [3] 11.2 km (4:28 / km) +43m 4:23 / km

5x (8min 4min/km pace + 2min easy)

Paces:
3:58
4:06
3:56
4:04
3:52

I think I was running downwind on the odd ones, and upwind on the evens. Pushed a bit on the last one so that was good. Gonna bring it up to 7 next week.

Wednesday Mar 27, 2019 #

9 AM

Running warm up/down 43:33 [2] 7.28 km (5:59 / km) +156m 5:24 / km

Jogging to nose hill and back home.

Forest Orienteering (Nose Hill) 50:49 [3] 7.82 km (6:30 / km) +80m 6:11 / km
spiked:9/10c

Running 3 loops, one setting flags, one as a blank bearing, and one shadowing Jan. Blank bearing was a really good training imo.

I ran the first loop here, and Jan ran the second one, we ran each of our loops with only the blank map (It had north lines on it). I think that Jan's legs were a bit straighter than mine. He nailed the long legs.

I think I need to work more on looking up in the distance.

Tuesday Mar 26, 2019 #

4 PM

Running warm up/down 29:35 [3] 6.8 km (4:21 / km) +62m 4:10 / km

Running down to the river and back to the uni.

Running tempo 30:59 [4] 8.09 km (3:50 / km) +9m 3:49 / km

A pretty hard tempo, not sure how much I could push that pace down for a 10km. Was good running with the other peeps. Jan was going super fast though haha, he put in a major effort.

Monday Mar 25, 2019 #

Running 22:30 [3] 5.25 km (4:17 / km) +30m 4:10 / km
(rest day)

Sunday Mar 24, 2019 #

11 AM

Running warm up/down 44:56 [3] 7.68 km (5:51 / km) +110m 5:28 / km

Jogging to SAIT and back home.

Sprint Orienteering 18:30 [4] 4.1 km (4:31 / km) +66m 4:11 / km

Relatively slow sprint, but had a pretty good run overall. Would have been really close to Jan without a train blocking me, and if I didn't disqualify myself by running under a building. Had some really good splits.

Splits: http://obasen.orientering.se/winsplits/online/en/d...

Friday Mar 22, 2019 #

3 PM

Running 52:00 [3] 10.4 km (5:00 / km) +74m 4:50 / km

Jogging to the map then back to the Uni.

Forest Orienteering 18:42 [3] 2.54 km (7:22 / km) +60m 6:35 / km

Checked out a little area by Edworthy Park for nagivation. Map was pretty good for how old it was and the fact it wasn't updated since the flooding.

Thursday Mar 21, 2019 #

5 PM

Running warm up/down 15:33 [3] 3.1 km (5:01 / km) +70m 4:30 / km

Warming up felt pretty good.

Running intervals 26:37 [4] 6.4 km (4:10 / km) +90m 3:53 / km

3x (8min hard, 2 min easy) couldn't do more and felt really tired after 3 so thought it was enough for today.

Thursday Mar 14, 2019 #

4 PM

Running warm up/down 16:06 [3] 3.11 km (5:11 / km) +281m 3:34 / km

Running intervals 55:04 [4] 12.95 km (4:15 / km) +257m 3:52 / km

5x (8min @ 4:00 pace + 2min @ 4:45 pace) + 5 min cool down

Wednesday Mar 13, 2019 #

5 PM

Running (Treadmill) 42:52 [3] 9.0 km (4:46 / km) +263m 4:09 / km

Dropped the pace down to 4:45 w/ 3% incline for my offday runs, aiming for 4:00 pace in the future.

Map Reading 30:00 [0]

Watched this video as I ran on the treadmill. Thought it was some old guy, but found out it was a kid as I looked it over. Guessing he's about 10-12 yrs old, awesome running from him. (was telling myself these routes look like a kid was taking them). He was taking the path in alot of places and could have had some straighter routes.

Tuesday Mar 12, 2019 #

4 PM

Running warm up/down 45:00 [3] 7.0 km (6:26 / km)

Jogging for 15 min warm up, 7 laps cooldown + ABC's and 5x strides.

Running intervals 25:50 4.0 km (6:28 / km)

10x 400m haven't done enough short intervals, and I think I'm going to do this workout legit once a week.

69
72
74
75
74
77
74
75
76
70

Not the best times but a good place to work down from in my opinion. At least I was consistently slow, 2 years ago I'd have a few 70 s run then blow up to 85.

Monday Mar 11, 2019 #

Running 28:50 [2] 5.24 km (5:30 / km) +48m 5:16 / km
(rest day)

Easy jog.

Sunday Mar 10, 2019 #

5 PM

Running warm up/down 40:00 [2] 8.0 km (5:00 / km) +80m 4:46 / km

Running tempo 12:00 [4] 3.2 km (3:45 / km) +32m 3:34 / km

Haven't been doing enough fast stuff in the past while, and skipped alot of tempos. Plan is I'm gonna get to 15min first at this pace, and then Im going to decrease the time until its at 3:00min/km.

Saturday Mar 9, 2019 #

Running long (Confederation Park) 1:02:00 [3] 12.0 km (5:10 / km) +101m 4:57 / km

long run, cut a bit short because i wasn't feeling the best.

Friday Mar 8, 2019 #

5 PM

Running 50:00 [3] 10.16 km (4:55 / km) +200m 4:29 / km

Ran first 40 min with rolling hills on the treadmill, then put it to flat for the last ten.

Core 15:00 [0]

Thursday Mar 7, 2019 #

4 PM

Running intervals (Jan-tervals) 45:02 [3] 10.77 km (4:11 / km) +110m 3:59 / km

(8 min @ 4min/km + 2 @ 5min/km) x4.5
Felt decent, had to push through the ending.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +19m 4:53 / km

Wednesday Mar 6, 2019 #

5 PM

Running 50:00 [3] 10.0 km (5:00 / km) +168m 4:37 / km

Easy running while watching my forest orienteering videos. Finished all of 5hem need to make more.

Stretching 15:00 [0]

Tuesday Mar 5, 2019 #

4 PM

Running warm up/down 30:00 [2] 7.0 km (4:17 / km)

Running intervals 41:00 6.0 km (6:50 / km)

( 1000, 800, 600, 400, 200) x2 w/ (3:00, 2:30, 2:00, 1:30, 5:00 rests)

Didn't have my watch so didnt catch the times.

Core 15:00 [3]

With Damian and Mike.

Saturday Mar 2, 2019 #

Running long (Confederation Park) 1:28:29 [3] 16.77 km (5:17 / km) +160m 5:02 / km

Ran with Jan.

Friday Mar 1, 2019 #

4 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +30m 4:46 / km

Running intervals 1:00:00 [4] 13.42 km (4:28 / km) +130m 4:16 / km

Warm up 2.6 km 15 min.

(8min @ 4min/km + 2min @ 5min/km) x4 + (4min @ 4min/km + 1min @ 5min/km)

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